Fancy Test Driving the GURU?
It's awesome that you're here, ready to test drive the Swim Smooth GURU to help improve your swim.
Let's get going with these simple steps below:
DUPLICATE page
Stroke Insights℗
Scroll through the videos below to find out more about our exciting Stroke Insights℗
Completing the test updates the GURU with your results, making your training more specific and fun. Ready for your first session? The GURU will give you exact paces to aim for.
Check out the CSS Calculator in the link below, which includes a guide on how to do the test and how to enter your results manually. You can even estimate it based on your usual 100m/y interval pace with 10-15 seconds rest.
At Swim Smooth, we like to ensure you're training at the right intensity to improve quickly and avoid over-training. We use a CSS (Critical Swim Speed) test, which you'll only need to do once. We'll guide you through it and provide alternatives if you can't swim 400m or prefer not to test yet.
Set your CSS pace
The GURU will build your weekly training, which you can view, print, complete, and mark as done. You can log sessions manually or link them to your wearable.
iPhone option:
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Choose the Plan option.
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Select your Training Plan.
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Choose a Triathlon, Open Water or Pool event.
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Create your Plan.
Web option:
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Choose the Training option.
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Select your Training Plan.
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Choose a Triathlon, Open Water or Pool event.
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Create your Plan.
Build a Training Plan
Old Bootcamp page
Pitched a bit above where you're at?
No problem. You might like to work through our sequence of steps to getting you to swim your first few laps of continuous freestyle, or have a look at building a plan to works towards completing a certain distance without stopping, which you can do here.
Take your Printed session, to the pool, and follow it step-by-step. Watch embedded videos for drills and equipment. Finis Tempo Trainer PRO settings are included where applicable, though not required.
** Unfortunately, we can't send sessions to your wearable yet, but it's coming soon!
You should be all set now with a Training Plan. Now let's complete your first Swim Smooth session
Print a Session
Pitched a bit above where you're at?
No problem. Have a go with the Session Roulette wheel anyway, and then have a go scaling the session right the way down to a manageable level. It's a lot of fun and might just be what convinces you to have the courage to tackle a slightly bigger challenge - and don't worry, we've got your back all the way!
Once you get your session, use the scaling function to adjust it to your level or time. Always better to get a session in! (You can still select from the library if you really don't like the random selection).
You've set your CSS pace, built a Training Plan, and completed your first session. What next? Try our fun feature, Session Roulette (web app only).
Spin Roulette
Pitched a bit above where you're at?
Not this time! There's a wealth of information within the virtual halls of the Swim Smooth Library for every swimmer of every conceivable level of ability. Immerse yourself in the plethora of information knowing that for nearly 20 years the world's largest governing bodies have used our coaching materials for their own programs too.
Explore the world's largest resource for improving your freestyle stroke technique by clicking the link below or visiting the Library tab in your app (bottom right):
Search for helpful content in various categories, some free even after your trial ends.
The Swim Smooth Library is now available in the iOS app and web app!
Video Library
Pitched a bit above where you're at?
Whilst all of the above might seem a bit 'full on', it's actually just very simple maths, but by utilising it correctly, as you begin to get into a Training Plan, you'll find yourself really drawn to these charts as a super effective way of keeping you on track!
The Training Balance Wheel and the Fitness, Fatigue, and Form Chart on the Progress page provide quick insights into your progress and whether you need a nudge to get to the pool.
The theory is simple: training builds fitness, but too much too soon causes fatigue, affecting form and risking injury. Fitness builds gradually, while fatigue responds quickly to training and rest. Balancing this is key to an effective plan.
While your own chart may not show much data yet, give it another week or so. I used these charts to successfully defend my UltraSwim33.3 title and build up for the 20km GeoBay Swim in 2024, achieving some great results. Here's my chart showing a well-timed build and taper:
Fitness, Fatigue, and Form
When following a Training Plan, it's easy to lose perspective. Keeping a daily check on your Fitness, Fatigue, and Form helps ensure you're on track.
Progress
Pitched a bit above where you're at?
You might find that if you're fairly new to this concept of swim training that your progress is a lot more rapid than that of the subtle nuances of the CSS Tweaker. If so, why not now consider having a go with the basic CSS test and see how you fair?
As a coach, I can eyeball improvements and tweak CSS accordingly. For remote training, use the CSS Tweaker weekly after key sessions. The GURU will update your target paces, ensuring constant progress. Don't be afraid—it's about marginal gains. Save your new CSS pace for accurate future sessions and your Fitness Progress chart.
The Swim Smooth Library is now available in the iOS app and web app!
Tweak your CSS
Pitched a bit above where you're at?
You might find that if you're fairly new to this concept of swim training that your progress is a lot more rapid than that of the subtle nuances of the CSS Tweaker. If so, why not now consider having a go with the basic CSS test and see how you fair?
As a coach, I can eyeball improvements and tweak CSS accordingly. For remote training, use the CSS Tweaker weekly after key sessions. The GURU will update your target paces, ensuring constant progress. Don't be afraid—it's about marginal gains. Save your new CSS pace for accurate future sessions and your Fitness Progress chart.
The Swim Smooth Library is now available in the iOS app and web app!
To Be Completed
Stroke Insights
Frequently Asked Questions
